What's a routine or workouts I can do with kettlebells?

What's a routine or workouts I can do with kettlebells?

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  1. 3 weeks ago
    Anonymous

    Simple & Sinister
    10x of 10x swings, alternate arms, or double arm.
    10x of 5x getups, alternate arms.

    • 3 weeks ago
      Anonymous

      scratch that, it's 2x5 getups, alternate arms.
      that's it.

    • 3 weeks ago
      Anonymous

      Give me a rundown on Pavel. Is he legit or a grifter?

      • 3 weeks ago
        Anonymous

        Bases, this is the only right answer

        He was a Russian special forces trainer and has worked with American military. Saw success in the general media fitness circuit, has his own training company called strong first.

        • 3 weeks ago
          Anonymous

          What his best works to get familiar with his methods/philosophy?

          • 3 weeks ago
            Anonymous

            you can find his videos on youtube. I got the routine from his book, he emphasizes form above all else, gradual progression, correct movement pattern, drills to teach that movement pattern, and to flex the shit out of your ass and abs, basically to treat every phase of the exercise like serious shit.

          • 3 weeks ago
            Anonymous

            A must watch is his 'relax into stretch' video

    • 3 weeks ago
      Anonymous

      Bases, this is the only right answer

    • 3 weeks ago
      Anonymous

      comrade.

  2. 3 weeks ago
    Anonymous

    dick sucks till failure

  3. 3 weeks ago
    Anonymous

    What kettlebells do you have?

    • 3 weeks ago
      Anonymous

      I have a 16kg for now. also have 100lb sandbag.

  4. 3 weeks ago
    Anonymous

    scat orgies with other male redditors

    • 3 weeks ago
      Anonymous

      dick sucks till failure

      Kek looks like I’m not the only one who thought they were gay

  5. 3 weeks ago
    Anonymous

    I did kettlebell swings for the first time this week because someone posted a video here by athlean-x regarding tennis elbow recovery.

    It felt kind of like a gay movement but I really felt it in my glutes the next day. Still there is just something kind of effeminate, homosexual and urban about kettlebells.

    • 3 weeks ago
      Anonymous

      guess you don't like hip thrusters either

      • 3 weeks ago
        Anonymous

        Never tried them but I should one day. But once a twink was doing them and it was the first time I’d seen the exercise irl. I was watching him do it and all of a sudden we locked eyes and he smiled and stared into my eyes while doing hip thrusts and I’m ashamed to admit I was the first to break eye contact. The twink dominated me that day but what was I to do keep staring into his eyes while he role played being the top for once? Maybe I should have started doing heavy kettleball swings to show who the top was.

  6. 3 weeks ago
    Anonymous

    armor building complex

    plenty of traditional body building movements.

    swings, jerks and snatches for higher reps.

  7. 3 weeks ago
    Anonymous

    if you listen to joe rogan enough, he'll tall about kettlebell routines. I didn't google them before I tried to do them so I would've gotten some wtf looks at the gym when I didn't them for the first time, particularly windmills. People would've thought I was winding up to throw them across the gym

  8. 3 weeks ago
    Anonymous

    they work really well for overhead tricep extensions, because they hand down from the hand

  9. 3 weeks ago
    Anonymous

    Mark Wildman or Dan John or Joe Daniels or Lebe Stark have food programs depending on your goals and style (hard vs girevoy sport)
    When in doubt if you are pressed for time, you can't go wrong with snatches or c/p for time

  10. 3 weeks ago
    Anonymous

    I use a 75 lb for all my workouts and that's it. My strategy is to train hard until im tired and totally beat and it's making me some good gains. Kettlebell work is largely full body and extremely taxing compared to the work you put in so I recommend training hard and then taking multiple days off. I think Denis vasilev trains only 3 times a week with bells and then does relatively light accessory work, and he's the reigning girevoy champion. If you don't know who he is or what that is look it up, it's fundamental knowledge for any kb lifter. graduated from my 24 kg bell a few months ago and didn't take it with me when I moved.
    My old program was as follows
    Clean and strict press for time, each session increasing by 30 seconds.
    After a few weeks I was doing clean and presses for 10 minutes straight. For the time and effort it gave me ridiculous gains, so I recommend something like this, but make sure you take long rest periods and only lift again when you're totally recovered or you'll frick yourself up. Also doing this requires a decent strength base so start doing things for time (which is what advanced kb guys constantly shill) when you can really dominate the weight.
    Now that I have the 75 I'm starting over and doing singles and doubles clean and pressing sporadically, as well as lots of bent over rows, squats, cleans, swings, and body tosses(karelin did them.) when I get strong enough I'll go back to clean and press for time but with 75 lb that might take a while, although for someone who has as lazy of an attitude towards fitness as I that will be enough and I'll just maintain.
    Some better resources than me:
    Dan john: boomer strength coach with exceptional kb knowledge
    Denis vasilev: mentioned previously
    Mark wildman: nu age Hollywood trainer but exceptional trainer with good stuff.

    • 3 weeks ago
      Anonymous

      Thanks for writing this. I rarely see methods from people that actually use kettlebells, instead of just pointing out popular routine.

      • 3 weeks ago
        Anonymous

        >instead of just pointing out popular routine.
        To be fair, the popular routines work so why reinvent the wheel?
        But if you want something different here's what I do for the most part since I'm pressed for time. My ultimate goal is to pass the SSST.

        • 3 weeks ago
          Anonymous

          True. I should have been clear that I was thinking more about meme hiit routines I see, instead of routines build from the principles of kettlebell sports and athletic training.

        • 3 weeks ago
          Anonymous

          >didn't indent his pseudo-script block
          NGMI

        • 3 weeks ago
          Anonymous

          Man, thats a rad program. What benefits have you found from doing lots of snatches, presses, and swings? I keep reading that they are a fantastic at fat loss and athletic development

    • 3 weeks ago
      Anonymous

      Thanks, good info.
      Did you start with 35lb?
      Doing single KB, or double KB?

      • 3 weeks ago
        Anonymous

        I have pairs 16-36 kg(if I had to do it all over again, I'd have bought two adjustables). I came from a strongman background and used it as assistance and ran blocks of Dan John's ABC and Easy Strength. After the kids I switched to more unilateral work, the goal being the secret service snatch test which uses 24kg/53lb. That's usually my working weight.

        Man, thats a rad program. What benefits have you found from doing lots of snatches, presses, and swings? I keep reading that they are a fantastic at fat loss and athletic development

        After 40 and with small kids I realized I needed to keep good conditioning, work capacity and unilateral strength. This is what CrossFit gays mean when they talk "functional strength". My stamina and power production are great. Body comp has become leaner and denser.
        Gotta be clear about this: it is not good for hypertrophy at all (Joe Daniels programs be damned). My heaviest is a 48kg so you don't get raw strength gains as you would from a barbell.

      • 3 weeks ago
        Anonymous

        I started with a 50 and moved to double 50s briefly. Then 53 and 75 later, the 53 was just a replacement for the 50s because I moved. My strength base wasnt super impressive, but seeing as how kettlebell lifts mostly utilize hip hinging and momentum 50 lbs one handed wasn't a crazy start for me. I'd say if you can strict press the weight a few times it's probably ok to acquire as a kettlebell without going to waste. If you buy too heavy it's a different story, and it can get pretty dangerous. An issue there is that it's more taxing on the mentality to have to fight not to drop a weight that's too heavy for you on your head. With 50 it was no big deal to throw it around whenever. Of course the other rules for lifting more than you should apply as well.
        I'm not a huge fan of double kb because it's extremely taxing on the lower back which is usually the limiting factor of my workouts with a single let alone double the weight. The cardio required is also crazy for double kettlebell if you're doing a bunch of cleans so I was never a fan. Every swing, clean, snatch, row, squat you do will build/tax your lower back so I it's not like you're bottlenecking your gains by using less weight. It's worth getting good at for sure but I recommend starting with singles and getting really comfortable first, plus you are constantly training asymmetrically so your core will get a ton of benefit. If you're extremely lower body focused I could see more benefit to doubles though.

        • 3 weeks ago
          Anonymous

          >I'm not a huge fan of double kb because it's extremely taxing on the lower back
          An explanation for this. With the wider stance to allow double bells you can't fire your glutes as hard to anchor your lower back. Gotta really consciously be squeezing them like you're trying to win a war against a huge shit at all points and especially at lockout. Also narrow your stance as much as you possibly can and try to push your knees out. Finally, narrow the aperture you need by switching to a thumbs-up grip and keep the bell handles parallel. Don't worry, you won't arm bar yourself if you hinge enough. The cue for that is to hinge hard when your forearm touches your Adonis belt/"cum gutters."

  11. 3 weeks ago
    Anonymous

    Cross training I do with a 15,35,50,70
    Prioritize goals by Weight > Reps > Time > Avg HR
    Adapt form and variation as desired

    M T W Th F Sa Su
    Ua L F Ub L F F

    >Full
    2H swings, Cleans, Halos, Turks
    >Legs
    2H swings, Squats, 1L RDL, Lunges, Calf Raises
    >Upper A
    2H Swings, 1H swings, Bent rows, Bicep curls (2H or 1H), reverse curls (2H)
    >Upper b
    2H Swings, Clean&Press, Tricep Press, Pullovers, Press Out

  12. 3 weeks ago
    Anonymous

    upside down overhead press

  13. 3 weeks ago
    Anonymous

    Fantastic for maintaining a base level of strength and cardio with minimal cost and space. even better when your muscle mind connection is developed.

  14. 3 weeks ago
    Anonymous

    I did weighted squats with these today and my neck snapped and then I had sharp pain and a feeling of pressure in my brain for 10 minutes before it slowly dissipated.
    How over is it for me bros?

  15. 3 weeks ago
    Anonymous

    Hook them to your balls and they will destroy the womb of women you rape doggy style

  16. 3 weeks ago
    Anonymous

    My 2024 resolution has actually been to not use a barbell at all and focus on KB instead.

    As mentioned above, Simple and Sinister is great. It has helped build my foundation, and I always start my workout with that. I vary the weights depending on my training that day but always:

    10 around the body pass each direction
    10 halo each direction
    5 deep goblet squats - hold these and move around
    10 glute bridges

    Then I work into the 100 swings and 10 TGUs each side, broken up in various blocks and weights.

    Next, I do my strength work, which is an adapted version of my old daily lifting blocks (horizontal push/pull, quad dominant, vertical push/pull, hamstring dominant). Just work block each day.

    Then I usually finish with a circuit. Generally I'll just take one from this page and run from it.
    https://kettlebellsworkouts.com/free-kettlebell-workouts/
    The website is a bit meme-cuck, but it has some good circuits, and decent instruction on how to do some of the movements.

    I'll be working in the body armor complex in the spring, once I buy a few more bells. So far, I have a 16 and 24 kg, and can get plenty of good work done using them, a pull up bar, dip bar, and a box.

    • 3 weeks ago
      Anonymous

      Thats a great website.

  17. 3 weeks ago
    Anonymous

    ?si=kegUu4XJY06qHH6P

    what do you think of this.

    "We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds alternating hand kettlebell swing then rest for 30 seconds!

    GOBLET SQUAT
    SUMO SQUAT W/PULSE
    UNEVEN LUNGE
    UNEVEN LUNGE (Switch Side)
    STAGGERED ROMANIAN DEADLIFT
    STAGGERED ROMANIAN DEADLIFT (Switch Side)
    ROMANIAN DEADLIFT
    STATIC CURTSEY LUNGES
    STATIC CURTSEY LUNGES (Switch Side)
    PASS UNDERS
    LATERAL LUNGE
    BENT OVER ROW
    BENT OVER ROW (Switch Side)
    OVERHEAD PRESS
    SINGLE ARM CHEST PRESS
    SINGLE ARM CHEST PRESS (Switch Side)
    TRICEP DIAMOND PRESS
    SQUAT TO PRESS
    SWING TO SQUAT TO SWING
    SWING"

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